Few things are tastier than fresh salmon, especially in the summertime! Salmon is
delicious and even a little luxurious, but it also happens to be very good for
you. It’s packed with all kinds of health benefits that can help with
everything from weight loss, to heart health, even helping with stress! Salmon
nutritional benefits impact almost every part of the body and mind. Check out
how delicious salmon can change your health for the better!
What To Look For In Salmon
In spite of all the benefits of salmon nutrition, there are still concerns about eating
salmon. Most salmon on the market is farm-raised, it is farmed and harvested
under controlled conditions in sea cages or pens. These pens are often crowded,
and that can cause contamination and an increase of mercury, which can make its
way to your plate. Wild salmon has less mercury than farm-raised, typically. Some
outlets, like Whole Foods, demand certain quality control tests that protect
against contamination and mercury poisoning. Salmon rich diets can be
completely safe if you are mindful where you get the salmon.
Tips For Cooking Salmon
Baking salmon is a great way to embrace its natural health benefits. Unlike other
cooking methods, it minimizes the use of butter or oil. Grilling may dry out
the fish, so using tin foil to wrap it ahead of time will help keep the fats
and nutrients inside. Broiling is an even better method since it works the same
as grilling, without drying out the fish. Always cook salmon skin side down, if
there is a skin on the fish. Using tin foil will keep the salmon’s natural fats
in the fish, and stop it drying out. Using non-stick cooking spray means you
don’t add to the calorie count in the salmon by adding unnecessary fats.
Now that you know what you’re looking for, check out some of these great salmon nutrition
1. Boosts Your Immune System
Omega-3s, selenium and Vitamin A and D are crucial for boosting your immunity. Especially
in the winter, when our sources of natural vitamin D tend to deplete thanks to
the cold weather and lack of sunlight, eating salmon can help reduce your risk
of chronic illnesses, and prevent your immune system from wearing down. That
means you’re less susceptible to seasonal viruses in the short term, and in the
long term, you’re less likely to fall victim to heart disease, high
cholesterol, and other chronic illnesses, including diabetes and cognitive
2. Great Source Of Heart Healthy Proteins
If you’re looking to up your protein intake for working out, or just for a boost of
energy, but you don’t want to drastically decrease your red meat consumption,
healthy fats like salmon are the perfect solution. A single 4-ounce serving of
salmon has a whopping 26 grams of proteins giving you more energy, and helping
you fill up faster.
3. The Perfect Brain Food
The Omega-3s in salmon are great for promoting cognitive functioning. They help to promote
brain health in infants through breastfeeding mothers. Eating more salmon,
which is also full of vitamin B12, selenium, and choline can help slow down
brain deterioration and improve the cognitive function of those diagnosed with
dementia and even boosts concentration in a healthy brain.
4. Great Source Of Healthy Cholesterol
Salmon nutrition is all about healthy fats and the polyunsaturated fatty acids found
in salmon are great for cardiovascular health. They’re a top source of healthy
fats and “good” cholesterol. They can drastically lower your chances of heart
disease. Salmon is also a great source of potassium, which aids in balancing
blood pressure. All of this means lower cholesterol and a healthier heart!
5. Helps Curb Cravings
Salmon is a great source of healthy fats and proteins which have been shown to minimize
cravings and curb your appetite, by keeping you full longer. In combination
with a veggie-rich dish, that makes salmon a great addition to any diet plan plus
it means getting plenty of healthy fats. Just stay away from deep-fried
6. Great For Strong Bones
Just like milk, salmon is full of vitamin D, which promotes bone growth and products
against osteoporosis, and even fractures. Bone appetite!
7. Helps Depression and Anxiety
Unbelievably, salmon can even help boost your mood. The omega-3 fatty acids help to lower
cortisol in the brain. Cortisol is the stress hormone that is released in the
brain when you’re stressed out. The vitamin D can also help protect against
Seasonal Affective Disorder, and depression and the polyunsaturated fatty acids
in salmon have even shown to be connected to reduced psychoses, cognitive
deficits, aggression, and impulsivity.
8. Key To An Anti-Inflammatory Diet
Thanks to all the immunity-boosting properties, and anti-aging benefits, salmon has
become a staple to an anti-inflammatory diet. It’s been shown to protect cells
from DNA damage, and protect against autoimmune diseases, including arthritis,
chronic pain disorders, and similar conditions.
9. Helps Slow Down The Aging Process
Salmon isn’t exactly a fountain of youth. But with all these benefits, from cognitive to
immune boosting properties, would you believe that salmon even helps with
younger looking skin? Your skin is coated in healthy oils that help maintain
elasticity and prevents the formation of wrinkles. As you age, your skin
produces less of these natural oils. Eating a diet rich in healthy fats,
including salmon, can help maintain the elasticity and keep your skin healthy.
Salmon provides a delicious variety to your diet. Whether you’re talking about sushi,
adding protein to a fresh salad, or even barbecue. There are so many ways to
cook salmon that you could eat it for weeks and never try the same meal twice.
Good news for anyone concerned about their health. Salmon’s many nutrition
benefits mean that eating more of it is better for both your physical and
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